Exercise Programs for the gym

hayleymarie3333

Hi all,

I am just getting started, and have joined the gym with my work.

Does anyone have any gym routines which they could share with success? I'm looking to loose weight and tone, but the weight is my main aim.

Or even gym classes which have worked well? And how many time a week you normally attend /workout?

Any help would be great!

Thanks

cad39too

If you are looking for weight lifting programmes - try bodybuilding.com - they have a ton of programmes for beginners to advance and everything in between - Jamie Eason's LiveFit Trainer is excellent - bb.com is also good for finding modifications for exercises that you are not able to do so if something in the programme doesn't fit then you can find an alternative.

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html


If you are concerned about using barbells - try a dumbbell only workout - something like the one below - a quick google search will find you loads of variations

http://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html.

Good luck.

KarenJanine

Weight loss is all about having a calorie deficit. Calories in < Calories out.

How you make that deficit is up to you - either eat less, do cardio to burn calories or a combination of both.

'Toning' is decreasing body fat enough to make your muscles show through. To achieve this, it is advisable to do some form of strength training while you lose weight, in order to preserve muscle mass. If your gym has free weights, a beginner full body lifting programme would be ideal, such as one of the following:

Starting Strength
Stronglifts 5x5
Ice Cream Fitness 5x5 (3x5 while in a calorie deficit)
New Rules of Lifting for Women

jyvonne27

I would suggest doing a mix of cardio and weight lifting. I do something different everyday so that I don't get bored. I love doing group exercise classes, if your gym offers them it can be a fun way to exercise.
Some classes I like- zumba, spin, bosu (circuit training style class).
For weights I did a few sessions with a personal trainer to learn exercises and form. Most gyms offer one or two complementary sessions, I would see if yours offers something like that too.

Morgaath

Cardio is your friend. It doesn't matter which version you do, as long as it is something you enjoy, as that means you are less likely to get bored and skip it.
Some people run, some walk, some ride bikes, some row, some do Zumba, some do PX90, some do kickboxing classes. None of them are wrong.

Also, lift weights. Lift weights that seem heavy to you. Heavy enough that you have problems completing that last set. When it gets easy, up the weight. Believe me that you will not get bulky, as that takes years of hard work. If it happened in a year, I'd be a bodybuilder by now. You want to have a nice body to show once you pull that fat quilt off.

Don't just focus on the scale, as weight tells you very little about if you are healthy and fit. Take pictures so you can compare month to month. Use a tape measure, so you can tell when the inches come off. Try to figure out your body fat....because that is what you are really trying to get rid of. Fat...not weight.

hayleymarie3333

Thanks for all your messages. This is all very helpful, and the idea of not using the scale would probably help me!

I will try some on your suggestions, and see how I get on, and taking photos, as I'm sure this is a huge motivator!

Thanks all